Free Olympic-distance triathlon training plans
Got an Olympic distance triathlon in the diary? Pick from one of our free training plans to get race-ready
Are you looking to step up in distance to Olympic triathlons and need some help, guidance and a training plan?
You’ve come to the right place because we have a choice of three training plans for you, lasting three months, six months and six weeks.
Triathlon coach Dermott Hayes has designed these plans to prepare you for the demands of Olympic- or standard-distance triathlon: a 0.9mi/1.5km swim, 6mi/10km run and 25mi/40km bike.
Free 3-month Olympic triathlon training plan for beginners
Duration: 12 weeks
Hours per week: 6-8hrs
If you’ve entered your first Olympic-distance triathlon, this free three-month Olympic training plan for beginners is for you.
You’ll train for six to eight hours a week and usually have one rest day.
It’s broken down into three blocks (building base fitness, improving speed and endurance, and getting ready to race) and should deliver you to the start line ready to rock.
The fourth and final week of each block is a recovery week. This helps you consolidate fitness gains and recuperate before the next block, which will be progressively harder.
Free 6-month Olympic triathlon training plan for beginners
Duration: 24 weeks
Hours per week: 7-8
Our free six-month Olympic-distance training plan builds up more slowly than the shorter three-month version.
It will see you train four times a week for seven to eight hours in total, mostly at low intensity.
While the plan is aimed at intermediate-level triathletes, beginners and more advanced triathletes can tweak it to meet their needs.
Free six-week Olympic triathlon training plan
Duration: Six weeks
Hours per week: Seven
If your Olympic-distance triathlon is less than two months away, don’t panic.
There’s still time if you use your training hours wisely, which our free six-week Olympic triathlon training plan will help you do.
This plan suits triathletes who have an hour free to train a day and a little more on the weekend. Due to the time constraints, the intensity of the sessions will be higher than in our longer triathlon training plans.
If you’re especially pressed for time, you can still move up to Olympic distance on three training sessions a week.
Essential Olympic triathlon gear
Starting with the swim, a triathlon wetsuit is definitely preferable otherwise you’ll be on the back foot from the get-go.
A fast aero road bike, potentially fitted with aerobars, is a more popular choice for the cycle than a triathlon bike. Upgrading accesories can save you as much time as a new bike at lower cost. So consider investing in one of the best aero helmets or tri-suits instead of a new frame.
Finally the run. The running shoes you train will be fine. Some triathletes have a race-day pair of the best carbon-plate running shoes to save a few seconds.
Top Olympic triathlon training tips
Of the different triathlon distances, Olympic isn’t the longest. But you’ll still need to work out and practise your race-day nutrition to fuel your effort.
Most of the intensity guidelines in the plans are based on Rate of Perceived Exertion, or feel. So you won’t need to splash out on a power meter for now, although a heart-rate monitor is recommended.
Although the volume and intensity involved in these plans isn’t high in absolute terms, when you’re new to triathlon or if you have limited time to train and recover due to life commitments, you should find them challenging.
Therefore, make sure the weekly rest and recovery days are just that: don’t squeeze in extra training. Then you’ll be fresher for the days that are meant to be hard.
Likewise, most of these plans increase workload for three weeks before deloading in the fourth. Don’t overdo it in this week and let you body adapt to the preceding stimuli.
Dermott Hayes
